Friday 6.15.2018

"FITNESS"

A. Three sets of:Barbell Strict Press x 5-7 reps @2111Rest 60 secondsRomanian Deadlift w/DBs or KBs x 6-8 reps @3011Rest 60 secondsChin Over Bar Hold x 15-30 secondsRest 60 secondsB. Complete as many rounds and reps as possible in 8 minutes of:4 Dumbbell Renegade Rows (Push-up, Row Left, Row Right = 1 rep)8 Dumbbell Ground to OverheadC. (Optional) Three sets of:Band Pull Aparts x 10-15 reps @2011Rest 30 secondsHollow Hold x 30-40 secondsRest 30 seconds

"PERFORMANCE"

A. Every 2 minutes, for 16 minutes (8 sets):Power Clean + Split JerkBuild in load to today's heavyB. Complete as many rounds and reps as possible in 8 minutes of:4 Ground to Overhead (185/125 lbs)8 Chest-to-Bar Pull-UpsC. (Optional) Three sets of:Band Pull Aparts x 10-15 reps @2011Rest 30 secondsHollow Hold x 30-40 secondsRest 30 seconds

"COMPETITION"

You can find today’s workout here: https://frcompetition.wordpress.com/

"ENDURANCE"

*Courtesy of Chris Hinshaw:2 sets:.60sec at easy pace w/ 1min easy (or walk) pace.60sec at easy/moderate pace w/ 1min easy (or walk) pace.60sec at moderate pace w/ 1min easy (or walk) pace.60sec at moderate/fast pace w/ 1min easy (or walk) pace.Rest: 1min.15sec at fast pace w/ 1min easy (or walk) pace.15sec at faster pace w/ 1min easy (or walk) pace.15sec at fastest pace w/ 1min easy (or walk) pace.15sec at max effort pace w/ 1min easy (or walk)pace.Rest: 2min b/t sets.Total Bike or Run: 26min.Total Workout: 30min